Road run warm up/down (Warm up) 19:41 [2] 4.32 km (4:33 / km) +10m4:30 / km shoes: Nike zoom fly
Down to the river with a few laps, drills and strides. Perfect weather, sunny, dry, cool breeze absolutely ideal. Not too many people about either.
Road run (3 x 1km on / 1km off) 20:25 6.07 km (3:22 / km) +17m3:19 / km shoes: Nike zoom fly
Felt great! Moving nice and smooth never in the red just cruising quickly. Felt like I could have done a few more, very nice! Moderate kilometres between efforts were done at 3’45” average pace. 3’01” 2’59” 2’55”
12 PM
Road run warm up/down (Warm down) 22:55 [2] 5.04 km (4:33 / km) +74m4:14 / km shoes: Nike zoom fly
A few more laps and back uphill to the house still feeling good.
6 PM
Trail run (30’ easy) 32:23 [2] 6.1 km (5:19 / km) +176m4:38 / km shoes: Terrex two GTX
Round the top of the golf course still really nice out!